It’s been a long hard week – oh what the hell…

Some split times from the 6:30am crew for today’s #wod #adaptcf #train

A: pull-up VOL training

10 min EMOM:

focus: 1-5 strict pull-ups

filer: 20 UB double unders

B: 7 rounds:

15 burpees

20 goblet squats @ 32/24kg

15 OH KB swings @ 32/24kg

// 1:1 Rest

1:1 Rest: if it takes you 2:30 to complete a round -> rest for 2:30, etc. If it takes you longer than 5 mins to complete a round -> scale your weights back a bit and only rest for 3 mins.

Record your split times. The best way to do this is to use your smartphone and keep hitting the lap button (each time you start a round and complete a round – to time your rest) – This easiest way to do this is with the Stopwatch app on an iPhone. Androids suck at lap times unless you go and download Chronus Lap Timer

A. 5 sets of pull-ups at 5 reps, then the remainder at 4 reps. B. This could be one of the hardest workouts I’ve done at Adapt (or maybe my memory has just blocked out any that were harder). A real slog – thank goodness it was a 1:1 work: rest. I actually did about 3 min rest for each round because I would otherwise have done fewer rounds (hindsight tells me that wouldn’t have been so bad!). How lovely to have the opportunity to collapse at the end of a workout not once, but 3 or 4 times. I was literally steaming in the cold. And very close to a visit from Pukey after the 3rd round.